**Back to work, people.**

Just arrived home from Finland after 14 hours of travel – man does it feel good to be home!

Just wanted to say a quick thank you to **CF Lappeenranta** and everyone who attended the camp. Your hospitality has been unparalleled, and I think this might have been one of our best camps to date. Who gets to spend their 30th birthday in Finland with an international assortment of CrossFitters, his fiancee and a couple of great friends?!

Also to Hannah, Olli, Panu, Paula and Joonas (my new Finnish family) for hosting Ingrid and me, inviting us into your homes to stay and partake of wonderful home-made food and for showing us Helsinki!

**Kiitos!**

**Week 15 Training: 13.10.15**

**A. Barbell**

EMOM x 10: 1 Clean Pull + 1 Hang Clean + 1 Jerk – Heavy w/Perfection

**B. Strength**

Back Squat: 3×10@60% – AFAP – E3M

Notes: All sets should be completed AFAP (always with perfect technique). Begin a new set every 3 minutes on the 3 minute mark.

Rest exactly 5 minutes before beginning part C. This time should include any and all setup of equipment and/or changing of shoes.

**C. Conditioning**

**1 minute ME Tire Flip with Jump-Through**

Rest 1 Minute

4 min AMRAP:

-2 Muscle Ups

-4 HSPU

Rest 2 Minutes

**1 minute ME Tire Flip with Jump-Through**

Rest 1 Minute

4 min AMRAP:

-2 Muscle Ups

-4 HSPU

Rest 2 Minutes

**1 minute ME Tire Flip with Jump-Through**

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The suspense coach! It’s killing me! 4 minutes of 2 muscle ups, 4 hspu, and 10 what?!! Toes to bar! Tire Flips!! HUGS!!!! WHAT IS IT??!!??!!!

Holy crap. There really are tire flips. I’m in your head, Winchester.

haha you nailed it!

A)135/155/185/185/195/195/205/205/215/215

B)200#

C) 5-6 flips per round/ 8 rounds of hspu (0 MUs) my MUs were gone today

A) 185/195/205/215/225/235/245/255/265/275(f-jerk) — +10 clean PR, T-C&J PR

B) 200

D) 4 flips / 6 rds / 4 flips / 5 rds + 2MUs / 5 flips — 1st time flipper here

Boom.

A) Started at 225, ended at 295

B) 255

C) Conditioning:

Tire – 8

AMRAP – Think 7 rounds and change

Tire – 7

AMRAP – 6 rounds

Tire – 8

A) 185/225/235/245/250/250/255/265/265/275 (I think the middle numbers are correct)

B) 245

C) 5 flips / 4 rds / 5 flips / 3 rds / 6 flips

a) 135 / 155 / 185 x 6 / 195 / 205

b) 175

c) 8 / 6 / 7 / 5 / 7

A) 155/155/165/165/175/175/185/185/185/185

B) 190

C) 6 / 6+1 / 5 / 5 / 6

A) Something like 155,155,165,165,175,175,185,185,195,195

B) 190

C) 4, 5 rnds i think, 3or4, 3+change rnds, 3or4

A) 175 for the majority of sets, 2 sets a 185 and finished at 195

B) 185

C) 3 / 5 / 3 / 5 / 3 – could not get a decent grip on the tire

A) 225/225/235/235/235f/225/235

B) 205

C) Worked hard, didn’t count.

A) 185 / 195 / 205 / 215 / 225 / 235 / 245 / 255 / 260 (failed on the jerk) / 260 (failed on the jerk, but was much closer)

B) 200

C) 4 flips / 2 rds / 4 flips / 2 rds / 1 flip – grip was shot on the wet tires and my muscle ups were nowhere to be seen. grr

260 clean was a 5# PR

Boom.

A) 165/170/175/180/185/190/195/200/205/210

B) 175

C) * / 4+1 / * / 3+1 / * – the tire I’ve got is pretty light so I just flipped and jumped a lot.

A. 85 – 95#

B. done

C. 4 rds / 3 rds

A) 185-> 195 – This weight is pretty hard for me to jerk, but the clean isnt bad at all.

B) 225

C) Done

A) 225 to 255

B) 255

C) have no clue, just went

A. 225 across worked on Jerk

B. Done

C. 6 – 3+MUs – 6 – 4+MUs – 6

**subbed 300# DL and one box jump over 24″ for tire flip

A) 225/235/245/255/265/275/295f/295

B) 245

C) 1 flip / 2 rds + 1 MU / 3 flips / 1 rd + 1 MU / 4 flips

A — 225/225/235/235/245/245/255/265f jerk /265f jerk. R shoulder wasn’t feelin too stable. Clean was easy.

B — whoopee time

C — 8/7rds/8/5+2 MU/8

A) 165/165/165/175/185/185/195/205/205/215

B) Done

C) 9 flips / 8 rounds 8 flips / 7 rounds Shoulders were smoked

Jeff didn’t believe me so I counted out my rounds out loud

also may have been lighter tire……………….

2-a-day Tuesday

AM:

A. 5x

5 jerk balance @ 85

10 hips up with band on low rings

5 hips to rings

B. 7×1 BTN split jerk

125-155

PM:

A. 135-160 I cleaned 165 but missed the jerk

B. 145

C. I am not a strongman!

3 tire flips/6 rounds/2 tire flips/4+1 hspu/5 tire flips with lighter tire (ran out of time to jump through on the 5th flip)

A. 85/90/90/90/95/95/100/100/105/105

B. 95 — Feeling a lot better with my squat. Less of a sticky point and less of a favoring to my right side on the up.

C. Done – trying to work on strength and skill on all movements.

A) worked up to 175 today

B) 175

C) first off, i LOVE tire flips….prob the most fun ive had in a workout in a long time 🙂

i stayed consistent with the tire flips and stayed at 6&7 plus jumps….the MU and HSPU were a toss up. I didn’t count, coming off of throwing up all day yesterday i found myself a little more weak than usual and dipping out of the rings was A LOT harder than the usual.

Resting, hydrating and starting to eat again and ill get back there!

great workout today!

A. 185/225/235/245/255/265/275/285/300 missed jerk/305. #25 pr from the hang. do not feel comfortable with the split. would rather push, feel much stronger from this position.

B. #250 squats drained me. had no intensity going in to the conditioning

C ten flips/ 6rds/ 8 flips/ 4rds + 2MUs/ 9 flips

Boom.

A) 225, 235, 245, 250, 255, 260, 265M jerk, 265, 270, 275

B)230

C) Subbed 315 dl for tire flip, jumped over 20″ weight stack twice

TF 8+1jp, 5+1MU, TF 8+2jp, 5+1MU, 8+2jp

275 was PR hang squat clean!

BOOM!

am- 4x: 10 band hips to rings, 5 jerk balance 85#, 5 hips to high rings

pm-

A- worked up to 165

B- 140

C- 7 flips/5+1 MU/7 flips/4+2 MU/5 flips

A) 185, 195, 205, 215, 225, 225, 225, 225, 225, 235

B) Squat 210

C) 8 flips, 6 rounds, 8 flips, 5rds+2mu+3hspu, 9 flips

A) started 225, ended 285. Failed at 295

B) 205

C) played 7 on 7

1) hung out at 125

2) #110

3) 2 flips/one rep shy of 3 rds/3 flips/2rds + 2 scaled MU/1 flip